Step ups are a great and extremely simple exercise for runners. They strengthen your quadriceps, glutes and hamstrings and mimic the way we run. They can be particularly beneficial if you run a lot of hills.
To perform a step up simply place one foot onto your block. Bring your other leg up to meet it so you are fully standing on the block, before stepping down off the block with the foot that was initially on the block. Leave the remaining foot on the block and repeat with the opposite legs.
The intensity of the exercise can be adjusted by changing the speed, so if you are finding it particularly challenging or too easy just slow down or speed up as appropriate.